Water, Wellness, and the Workplace: How Water Impacts Employee Health and Productivity

While the warmer months often bring hydration to the forefront of our minds, National Nutrition Month offers another important reminder to prioritize fluid intake year-round. Proper hydration is a key part of maintaining balanced nutrition. Since 60% of our body and 73% of our brain are made up of water, staying hydrated is essential for overall health. In fact, drinking enough water each day is one of the simplest and most effective ways to promote health.

According to the CDC, adults consume an average of just 5.5 cups of water per day —well below the recommendation of 11.5 cups per day for women and 15.5 cups per day for men. Although the exact amount of water needed can vary based on factors such as age, gender, activity level, and health, research shows that even mild dehydration can affect mood, memory, cognitive function, and physical movement. The Academy of Nutrition and Dietetics states that dehydration can also lead to headaches, dizziness, and digestive issues, as well as impact other systems within the body. In severe cases, dehydration can result in confusion, kidney failure, heart problems, or even more serious complications. On the other hand, staying well hydrated supports the proper functioning of body systems, promotes heart health, aids in weight loss and maintenance, helps remove toxins and waste, provides lubrication and cushioning for joints, and protects sensitive tissues. Additionally, studies suggest that adequate hydration can enhance motivation and alertness, increase energy, boost brainpower, and reduce stress.

The evidence is clear—Drinking water is essential for our health. So why, then, does the average adult consume less than half of the recommended daily intake?

• Plain water is less appealing than other beverages. Some people struggle to drink enough water because the taste of plain water is “boring” and unappealing to drink. As a result, they often choose other beverages like caffeinated drinks or sugary options. It's important to recognize that not all liquids provide the same level of hydration. In fact, some beverages, like sugary drinks or highly caffeinated drinks, can even contribute to dehydration. Although moderation is key to a balanced diet, it’s important to be mindful of the sugar, caffeine, and even artificial sweeteners consumed with other beverage options.
  • Americans consume too much sugar, with adult men averaging 19 teaspoons per day and adult women averaging 15 teaspoons per day. The 2020-2025 Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of daily calories (about 12 teaspoons/48 grams). Sugary beverages like soft drinks, fruit drinks, sports drinks, and energy drinks account for approximately 24% of added sugar intake, while sweetened tea and coffee contribute to 11%, according to the CDC.
  • Consuming caffeine in moderation can be part of a balanced, healthy diet. The majority of caffeine intake comes from coffee, tea, and soda. For most people, consuming up to 400 milligrams of caffeine per day—about three to five cups of plain coffee—is generally considered safe.
  • Beverages that are labeled “sugar free” or “diet” most likely include sugar alternatives such as sucralose, aspartame, or saccharine. While the FDA has approved many artificial sweeteners, and they are generally considered safe, research on their long-term effects is still ongoing. It’s important to read the nutrition facts label and ingredient list to understand the types of sweeteners used in these drinks. As with sugary and caffeinated beverages, moderation is recommended when consuming drinks with sugar alternatives.
• Many people choose not to drink water simply because they do not feel thirsty. However, thirst is not always an indicator of the body’s need for hydration. For many individuals, feeling thirsty can actually be one of the first signs your body is already dehydrated.
• Busy schedules and the lack of established habits often lead to forgetfulness and failure to prioritize hydration. Throughout the day, meetings, emails, deadlines, tasks, and other responsibilities can make for a full workday. Without intentional effort, important habits like drinking enough water are often overlooked.

Although barriers exist, the workplace can be an ideal environment to raise awareness about the importance of staying hydrated and to encourage the development of healthy habits that boost water consumption.

Tips to help employees stay hydrated:

• Implement awareness campaigns. Offering employees opportunities to learn about the importance of hydration, the signs of dehydration, recommended water intake, and practical tips for drinking more water are valuable strategies for education. This can help them understand the positive impact of staying hydrated on their overall health.
• Ensure that clean drinking water is available and easily accessible for all employees. When water is fresh, cold, tastes good, and conveniently located, employees are more likely to drink it. To make plain water more appealing, consider adding fresh fruit and herbs to water dispensers and offering water recipes to inspire employees to hydrate.
• Introduce water intake reminders. Tools like apps, employee communication channels (e.g., huddles, chat reminders, or signage), and even smart or marked water bottles can help employees increase their hydration.
• Encourage the use of reusable water bottles, and supply them if possible. A reusable water bottle is an effective way to promote hydration, and having one on hand serves as a convenient nudge, making it easier for employees to drink water throughout the day.
• Make fruits and vegetables readily available for employees. Not only are fruits and vegetables essential for a healthy, balanced diet, but many also aid in hydration. Approximately 20% of the recommended daily water intake comes from food.
  • The following options contain 90-100% water:
    • Fruits: cantaloupe, strawberries, and watermelon
    • Vegetables: lettuce, cabbage, celery, spinach, and squash.
  • The following options contain 70-89% water:
    • Fruits: apples, bananas, grapes, oranges, pears, and pineapples
    • Vegetables: carrots, broccoli, and avocados.

Drinking enough water can significantly improve employees' physical well-being, which often translates into positive impacts in the workplace. By helping employees understand the benefits of hydration and offering encouragement, resources, and strategies to increase their water intake, you can create a significant difference in their health and productivity.

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  Ashton DeMoss

  Wellness Content and Information Specialist

  IFEBP

  As a Wellness Content and Information Specialist at the Wellness Alliance, Ashton is passionate about supporting employee well-being and advancing workplace wellness initiatives. With over 12 years of experience as a certified health coach, Ashton has worked extensively in the worksite wellness sector, empowering individuals and organizations to prioritize health and create sustainable wellness strategies. Outside of work, she enjoys group exercise classes and participating in a monthly book club to nurture both her physical and mental well-being.